Comparing Nutrients in 14 ounces Broccoli VS Wheat Bagels

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Wheat Bagels	16%	6%	78%

Macro Nutrients

	Broccoli	Wheat Bagels	Recommended Dietary Allowance
Energy	4.65% 135kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	6.26% 6.07g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0% 0g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	149% 194g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	33.5% 24.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3.72% 2.7g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	43% 16.3g	38g per day for Men 19-50 years
Protein	20% 11g	72.3% 40.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Wheat Bagels	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	83.6% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	45% 0.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	75.4% 302μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	393% 354mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.6% 3.1mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Wheat Bagels	Recommended Dietary Allowance
Calcium	18.7% 187mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	77% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.4% 96μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	36.2% 2.9mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	48% 202mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	247% 5.68mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37.4% 262mg	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	19.3% 655mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	207% 114μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	116% 1742mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	9.58% 354g	4.03% 149g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Wheat Bagels:

• Raw Broccoli has more Vitamin A, 1.5 times more Vitamin B5, more Vitamin C, 2.4 times more Vitamin E and 67.7 times more Vitamin K than Wheat Bagels.
• While Wheat Bagels contain 5.7 times more Vitamin B1, 1.8 times more Vitamin B2 and 5.3 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Wheat Bagels have similar amounts of Vitamin B6 and Vitamin B9 per 14 oz.
• Both Raw Broccoli as well as Wheat Bagels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Wheat Bagels:

• Raw Broccoli has 2.4 times more Calcium, 1.9 times more Potassium and 2.4 times more Water than Wheat Bagels.
• While Wheat Bagels contain 3.6 times more Copper, 3.8 times more Iron, 2.4 times more Magnesium, 6.8 times more Manganese, 2.2 times more Phosphorus, 11.5 times more Selenium, 13.3 times more Sodium and 2.7 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Wheat Bagels contain 7.4 times more Energy, 4.1 times more Fat, 17.5 times more Omega 6, 7.4 times more Carbohydrate, 3.6 times more Sugars, 1.6 times more Fiber and 3.6 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Wheat Bagels have similar amounts of Omega 3 per 14 oz.
• Both Raw Broccoli as well as Wheat Bagels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.